How is the Mediterranean Diet Made? Sample Mediterranean diet list

Mediterranean diet mainly based on vegetables, fruits and greens. It is mainly fish. Experts Mediterranean diet They stated that with it, they would both lead a healthy life and reach their ideal weight. It is known as the med diet in the world. It has been practiced since the 1960s. Researchers have found that people who follow this diet have fewer health risks compared to Americans. It has delicious content. It is easy to implement as it does not have many rules. It is a nutrition program prepared based on the foods consumed daily by the countries with a coast on the Mediterranean. It draws attention that it is much less stringent when compared to other diet programs. So, what is the Mediterranean diet and how is it done? Here are the details…

How is the Mediterranean Diet Implemented in Restaurants?

Applying the Mediterranean diet in restaurants It can be easily applied whenever required. Dieters often find it difficult to eat out. They may disrupt their diet or experience this stress. Mediterranean diet A person can easily eat outside. You can ask for the grill. Prefer the use of olive oil in meals. Order wholemeal or wholegrain breads. You can eat pasta if you wish. But you need to avoid the creamy ones. You can find food suitable for this diet in almost every restaurant.

What Are Mediterranean Diet Drinks?

Mediterranean diet drinks water comes first. People who follow this diet can also drink a glass of red wine a day. If you have an alcohol problem, of course, you should avoid alcohol. Coffee and tea are also free to consume. However, no sugar is added to the drinks. Packaged juices known to be high in sugar are prohibited. Instead, you can consume unlimited freshly squeezed fruit juices prepared at home.

What Foods Does the Mediterranean Diet Include?

Foods used in the Mediterranean dietcan be listed as follows:

Vegetables as onions, kale, tomatoes, broccoli, carrots, brussels sprouts, eggplant and artichokes.
As fruits, figs, dates, apples, oranges, peaches.
Sunflower seeds, almonds, walnuts, hazelnuts, cashews as nuts.
Lentils, kidney beans, beans and peas as legumes.
Root crops such as turnip, Jerusalem artichoke, sweet potato.
Whole grain oats, whole grain breads and pastas.
As seafood, tuna, shrimp, mussels, etc.
Types of yogurt and cheese as dairy products.
Chicken, quail and turkey from poultry.
Avocado and extra virgin olive oil can be preferred as healthy oils.

What Are the Health Benefits of the Mediterranean Diet?

Mediterranean diet health benefitscan be listed as follows:

Minimizes health risks.
It helps to lower cholesterol.
Thanks to the rich omega 3 fatty acids in salmon and other fish species, it supports brain development.
It prevents blood clotting. Because green leafy vegetables are abundant in the diet.
It contains high amounts of vitamin K.
Olive oil acts as an antioxidant.
It prevents forgetfulness.
It provides weight control.
Balances sugar.

What Can’t Be Eaten in the Mediterranean Diet?

Foods to avoid in the Mediterranean dietcan be listed as follows:

Beverages containing sweetener,
sugary drinks,
processed meat products,
refined grains,
refined oils,
processed foods,
junk food,
Fast food is definitely not consumed in this diet.

The foods that should be eaten in a controlled way can be listed as follows:

Yogurt should not be eaten too much.

1-Week Mediterranean Diet List Example

Below is a sample menu for a week on the Mediterranean diet list.

Feel free to adjust the portions and food choices to suit your own needs and preferences.


Breakfast:Strawberry and oat yoghurt.
Lunch:Whole grain sandwich with vegetables.
Dinner: Tuna salad with olive oil. A piece of fruit for dessert.


Breakfast :Oatmeal with Raisins.
Lunch:Tuna salad from the night before.
Dinner:Salad with tomatoes, olives and feta cheese.


Breakfast: Omelet with vegetables, tomatoes and onions. A piece of fruit.
Lunch:Whole grain sandwich with cheese and fresh vegetables.
Dinner:Mediterranean lasagna.


Breakfast:Yogurt with sliced ​​fruits and nuts.
Lunch:Leftover lasagna from the night before.
Dinner:Grilled salmon served with brown rice and vegetables.


Breakfast:Eggs and vegetables fried in olive oil.
Lunch:Strawberry, oat and hazelnut yogurt.
Dinner:Grilled lamb, salad and baked potato.


Breakfast:Oatmeal with raisins, nuts and apples.
Lunch:Whole grain sandwich with vegetables.
Dinner:Mediterranean pizza made with whole wheat, cheese, vegetables and olives.


Breakfast:Omelet with vegetables and olives.
Lunch:Leftover pizza from the night before.
Dinner: Grilled chicken with vegetables and potatoes. Sweet fruit.


Mediterranean diet If you do, eat plenty of vegetables and fruits. Take care to consume legumes twice a week. There is no harm in consuming whole-grain breads with your meals by paying attention to the portion amount. No oil other than olive oil should be consumed in meals. You can make and eat plenty of salads with fish and seafood. It will be easy to digest such light menus, especially at dinner. You can consume red meat from time to time in moderation.

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